Workout Routine

Free

6 Day

by Horneam

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Day 1: Legs

bulgarian split squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
0 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
0 sec
4
–
–
10 +
amrap
60 sec
5
–
–
8 +
amrap
0 sec
6
–
–
8 +
amrap
60 sec

bulgarian split squat

6 sets

romanian deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

romanian deadlift

4 sets

goblet squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

goblet squat

4 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
10 +
amrap
60 sec
5
–
–
8 +
amrap
60 sec
6
–
–
8 +
amrap
60 sec

cable kickback

6 sets

Day 2: Push

Chest Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Chest Press

4 sets

seated shoulder press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

seated shoulder press

4 sets

Fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Fly

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

triceps extension

4 sets

Day 3: Abs and Cardio

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s

Day 4: Legs

leg extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

leg extension

4 sets

leg curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

leg curl

4 sets

Sumo Squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

Sumo Squat

4 sets

calf raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
25
60 sec
2
–
–
25
60 sec
3
–
–
25
60 sec
4
–
–
25
60 sec

calf raise

4×25

Day 5: Pull

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

lat pulldown

4 sets

curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

curl

4 sets

lateral raise

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
60 sec
4
–
–
8 +
amrap
60 sec

lateral raise

4 sets

single arm row

Set
Intensity
Weight
Reps
Rest time
1
–
–
12 +
amrap
0 sec
2
–
–
12 +
amrap
60 sec
3
–
–
10 +
amrap
0 sec
4
–
–
10 +
amrap
60 sec
5
–
–
8 +
amrap
0 sec
6
–
–
8 +
amrap
60 sec

single arm row

6 sets

Day 6: Abs and Cardio

Cardio

Set
Time
Rest time
1
30 sec
100 sec

Cardio

1×30 s